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I run about a mile or two. Then I do some hip adduction and abductions, chest presses, pull ups, leg extensions, fly rears, crunches (with weight), and back extensions. Then I move onto the dumbells and do curls, punches, and arm extensions (I think that's what they're called).
I am getting stronger.
I don't do squats and dead-lifts since I work the muscles out through other machines.
For most people (especially hard gainers), you will not gain much (if any) muscle until your CNS is maxed. What I mean by this is, the muscle you already have is probably sufficient to to lift more than what you are lifting now. This is proven over and over by cases of people lifting cars or other heavy objects in life threatening situations. In the beginning, your weakest link will not be muscle mass, but nerve synapse connections and overall ability of the Central Nervous System . Strength training is as much about training the CNS as it is training for hypertrophy. The easiest and most effective way to train the CNS is heavy compound lifts (squat, deadlift, bench). Only once your CNS is being stressed to near its max, will your body adapt and built muscle.
Lets take this from a different perspective. As we evolved as hunter gathers, we went through periods of time of feast and famine. In the scenario of feast or famine, muscle is an expensive commodity. Since muscle is metabolically active, it requires calories to maintain and can be taxing and expensive to have more of it than is necessary for physical labor demands. The body knows it can produce VERY high levels of strength with a baseline of muscle if necessary, and has no incentive to have more muscle than necessary. Hence why training for CNS adaptation, as well as hypertrophy is essential.
Again, to reiterate, if you are serious about strength training, you must incorporate heavy compound lifts. Nearly every BIG body builder ever started out with a foundation of compound barbell exercises. Arnold is among the most famous for besides being Arnold, also squatting 500+ lbs.
https://www.youtube.com/watch?v=A6SJf1TcMks
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[–] Wumbology_Major [S] 0 points 1 point 1 point (+1|-0) ago
I run about a mile or two. Then I do some hip adduction and abductions, chest presses, pull ups, leg extensions, fly rears, crunches (with weight), and back extensions. Then I move onto the dumbells and do curls, punches, and arm extensions (I think that's what they're called).
I am getting stronger.
I don't do squats and dead-lifts since I work the muscles out through other machines.
[–] KarmaYoga 0 points 1 point 1 point (+1|-0) ago
For most people (especially hard gainers), you will not gain much (if any) muscle until your CNS is maxed. What I mean by this is, the muscle you already have is probably sufficient to to lift more than what you are lifting now. This is proven over and over by cases of people lifting cars or other heavy objects in life threatening situations. In the beginning, your weakest link will not be muscle mass, but nerve synapse connections and overall ability of the Central Nervous System . Strength training is as much about training the CNS as it is training for hypertrophy. The easiest and most effective way to train the CNS is heavy compound lifts (squat, deadlift, bench). Only once your CNS is being stressed to near its max, will your body adapt and built muscle.
Lets take this from a different perspective. As we evolved as hunter gathers, we went through periods of time of feast and famine. In the scenario of feast or famine, muscle is an expensive commodity. Since muscle is metabolically active, it requires calories to maintain and can be taxing and expensive to have more of it than is necessary for physical labor demands. The body knows it can produce VERY high levels of strength with a baseline of muscle if necessary, and has no incentive to have more muscle than necessary. Hence why training for CNS adaptation, as well as hypertrophy is essential.
Again, to reiterate, if you are serious about strength training, you must incorporate heavy compound lifts. Nearly every BIG body builder ever started out with a foundation of compound barbell exercises. Arnold is among the most famous for besides being Arnold, also squatting 500+ lbs. https://www.youtube.com/watch?v=A6SJf1TcMks
Check out either: http://stronglifts.com/ http://startingstrength.com/
[–] Wumbology_Major [S] 0 points 1 point 1 point (+1|-0) ago
So would you recommend that I replace a couple of my work outs with squats, bench press, push-ups, and dead-lifts?